Why 30-Day Instagram Workout Challenges Work


Instagram challenges seem to be taking over the world … or our Instagram feeds, at least. Each day, fitness fanatics and New Year’s resolution go-getters join a new 30-day workout challenge. And the craze doesn’t seem to be letting up soon, as the photo-sharing site’s popularity soars.

If you’re not overly familiar with Instagram, that’s OK. We can’t all be blessed (or cursed) with being born into a technological generation that can text before talk. The general premise of a 30-day Instagram workout challenge is twofold:

  • A person or company hosts the challenge to increase followers, engagement, and exposure
  • Followers join the challenge, follow prompts, and post a daily picture as proof of participation (to the dismay of their not-so-workout-ambitious friends)

So, why are they so successful? Being subjected to daily pics of friends doing downward-facing dogs or hulking weighted squats can set the eyes rolling, but the psychology behind a 30-day workout challenge actually holds merit.

Forms New Habits

We’ve previously discussed the theory that it takes 21 days to form a new habit. Setting smaller, more attainable short-term goals—like completing a 30-day workout challenge—is the perfect avenue for building new, long-lasting, healthier habits.

Progress, Not Perfection

These Instagram challenges aren’t miracle workers (you won’t wake up on day 31 with a body like The Rock), but the benefit is still there. Celebrating small victories, like completing 30 days, sets you up for long-term success.


Oh, the wonderful world of social media. Whether your followers notice that you made it two days or 30 doesn’t really matter—because the knowledge that a whole slew of people are watching holds you accountable.

Peer, Apps and Devices, Employer, and Tiered—we love a good challenge in our wellness programs! Because the Viverae® experts know the participation-equals-rewards ideology behind challenges creates long-lasting lifestyle habits that improve risk factors.

A 30-day Instagram workout challenge is more attainable than proclaiming to work out every day for a year. Just remember, well-being is personal—pick a challenge that works for you.

Subscribe to our Blog

Let’s build a culture of wellness and care together.
Request a Demo